CrossFit Turku

Pariskaba laji 3

For Time (with a partner)
30 Synchronized knees over hips
60 Deadlift 70/50
30 Synchronized heels over hips
50 Deadlift 90/65
30 Toes-to-Bars
40 Deadlift 110/75

Time Cap: 15 minutes

Athletes may use only one barbell.

“CROSSFIT OLY TOTAL”
3 ATTEMPTS TO ESTABLISH,
MAX SNATCH
MAX CLEAN & JERK

COMPARE YOUR SCORE.

Todays workout in honor of Monkku’s silver medal in masters European weightlifting championship in Rovaniemi.

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF,
300M RUN
1 (LEGLESS) ROPE CLIMB

Eveliina K.

FOR TIME:
50 PULL-UP
50 SUMO DEADLIFT HIGH-PULL 35/25KG
50 BOX JUMP 50CM
50 PUSH-PRESS 35/25KG

FRONT SQUAT BUILD TO A HEAVY 2RM.

THEN 4 X 2 REPS AT 80-85%OF 2RM.

3 X 12 REPS WEIGHTED LUNGES

Monaliisa Ketola won silver at the Masters Weightlifting championship in Rovaniemi.

EVERY 3 MINUTES FOR 4 ROUNDS:
A. 300M RUN
B. 12 POWER SNATCH 40/25
50 DOUBLE-UNDER

Throwback 2012 SaliskaBailut final event

FOR TIME (WITH A PARTNER)
120 DOUBLE-UNDERS (EACH IN RELAY)
120 CHEST-TO-BAR PULL-UPS (TOTAL IN SETS OF 15)
120 HANG POWER SNATCHES
(42,5/30KG FOR TOTAL IN SETS OF 15)
120 DOUBLE-UNDERS (EACH IN RELAY)

Team series event

AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES:
ALTERNATING ROUNDS WITH A PARTNER
9 PUSH-UPS
15/12 CALORIES ROW
15 SIT-UPS

BACK SQUAT BUILD TO A HEAVY 3RM.
THEN 4 X 3 REPS AT 80-85%OF 3RM.

4 X 4 SEATED HIGH BOX JUMPS